Balance Week:
Swim 2:15 - Bike 3:45 - Run 2:35 - Total: 8:35
SWIM 0:45
WARM UP
500 Swim - 250
Kick
- 250 Pull
MAIN SET
6 x 250 w/20 sec recovery
- all at moderately hard effort
(Alternate Set: 5 x 200)
COOL DOWN
300 easy
BIKE 0:30
Spin easy in your small chain
ring for the entire duration,
keeping your HR at or below
65%:
Begin in a very easy gear
(i.e. 39x19) for 3:00,
then adjust to the next hardest
gear (39x17) for 6:00,
then the next hardest (39x15)
for 9:00,
and then back down (to 39x17)
for 6:00
and the lowest (39x19) for
3:00
BIKE 0:55
15:00 warm up spin
Intermediate set
15 sec fast spinning/15 sec
easy, 30/30, 45/45, 60/60 (5:00 total)
3 x 7:30 w/2:30 recovery,
hold your HR @75%
#1 & 2 in "medium" gear, #3 & 4 in "hard" gear
Alternate Set
3 x 7:00 @84-88% w/3:00 recovery
spin, all in "hard" gear
Cool down spin to 1:05 total
RUN 0:40
Run the entire time at a steady
aerobic pace, keeping your HR at or under 65%.
Use a quick leg turnover
and keep your shoulders and head square, steady,
and relaxed.
From 15-30 minutes (16
min. total), throw in
8 x 20 second strides
w/1:40 recovery in between.
Let your stride tempo increase
to your pace for a timed mile, but stay relaxed.
Your HR may rise during (and
shortly after) the strides to 80+%, but you should
continue to recover until
your HR returns back under 65% again.
Finish with at least a
10:00 cool down, bringing your HR gradually down to 50%.
SWIM 0:45
WARM UP
300 Swim - 100 Kick
- 200 Pull
4 x 75 (25 right arm
only / 25 left arm only / 25 Swim) w/10 sec rest after each
MAIN SET
2 x 600 Swim, alternate
(50 @70% / 25 @84-88%)
(Alternate Set: 2 x
450)
COOL DOWN
300 easy swim
BIKE 0:50
15:00 warm up spin - use "
gearing pyramid
"
4 x
Variable Gearing (VG) Set
:
(2:00
in middle gear, 1:30 easy gear, 2:30 hard gear) w/30 sec recovery
Spin easy @60-65% to 0:55
total
SWIM 0:45
WARM UP
400
Swim - 200 Kick - 200 Pull
MAIN SET
8
x 150 w/15 sec recovery, @ slightly elevated HR (75%)
-
record your average time for these, using your stopwatch
to record each repeat if you can
COOL DOWN
300
easy swim
RUN 0:40
15:00 warmup jog, keeping
your HR under 70%
2 x 6:00 w/2:00 recovery
#1
moderate @65-70%
#2
comfortably fast, @70-75%
Alternate Track Set
Do this instead of the above
only if you feel ready for some high intensity work!
2
sets of the following:
(1600m / 6:30) @75-80%; (400m / 2:00) recovery
(800m / 3:15) @84-88%; (400m / 2:00) recovery
(400m / 1:30) @88+% (400m / 2:00) recovery
Cool down completely, getting your HR below 60% by the end
Complete recovery day
BIKE 1:00
15:00 warm up spin - use "
gearing pyramid
"
3 x
VG Set
w/30 sec light spinning after each
(2:00
in middle gear @65% / 1:00 in easy gear @60% / 3:00 in hard gear @70%)
2 x 7:30 @80% w/5:00 recovery
#1 use "medium" gear and spin 95-100 rpm;
#2
use "hard" gear and spin 88-92 rpm
-
record your times and avg HR for both repeats
Alternate Set
2 x 7:30 @84% w/5:00 recovery
use
"hard" gear on both repeats
Cool down to 1:00 total
RUN 0:30
Work on keeping your leg turnover
relatively fast, holding your head steady by
reducing any up-and-down
bouncing. Ignore your competitive instincts to attack
the hills and boost your heart
rate. It’s important to keep your intensity in check,
especially during the building
winter months.
RUN 0:45
Hold your HR at or below 70%
throughout today’s long run. Fight the tendency to
push it -- really use the
70% intensity level as a strict upper limit for your heart rate.
You’re building cardiovascular
strength now; we’ll focus on the higher intensity work
later in the pre-season.
BIKE 0:30
Flush out your legs with an
easy spin directly after the run, either indoors or
outside if you can.